Bicep Curl (Machine)
The machine bicep curl is an isolation exercise that targets the biceps brachii using a fixed path of motion for maximum stability and safety. This movement provides constant tension on the arm muscles and is excellent for isolating the biceps without needing to balance a barbell or dumbbells.
Since the machine locks you into a fixed path, your performance data is incredibly standardized, allowing our AI to precisely track progressive overload and detect even subtle strength plateaus. By analyzing your local muscle recovery and sleep data, the app can adjust your volume or intensity targets to prevent overtraining the biceps tendons, which are prone to overuse. If you report elbow discomfort, the system remembers this pain association and can instantly substitute joint-friendly variations like resistance bands or isometric holds.
Form Cues
- Align your elbow joint directly with the machine's red pivot point
- Press your chest firmly against the pad to stabilize your torso
- Grip the handles with palms facing upward and wrists neutral
- Squeeze the biceps hard at the top of the contraction
- Lower the weight slowly over 2–3 seconds to maximize tension
- Don't lift your elbows off the pad during the curl
- Don't use momentum or rock your body back to move the weight
- Don't flex or curl your wrists excessively at the top
- Don't let the weight stack slam down between reps
Common Mistakes
- Misaligned elbow pivot point
- Rushing the eccentric lowering phase
- Excessive wrist flexion
- Lifting the seat too high or low
- Using momentum from the lower back
Muscles Worked
This exercise primarily isolates the biceps brachii (both short and long heads), forcing them to handle the load without assistance from stabilizing muscles. The brachialis and brachioradialis in the forearms also engage as secondary movers to assist with elbow flexion and grip stability.
Primary
Secondary
Get Personalized Coaching for Bicep Curl (Machine)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.